Notes
Warmed up shortly after the spine workout with Lower body CARs, loaded ankle and knee CARs, then knee capsules. Straight leg ankle CARs with 5#, 5# supine knee CARs with hip blocked at less than 90° flexion, then in Plank position. Standing hip CARs and bilateral pelvic hip CARs. Had a decent barefoot run. Focused on using intentional knee range to relieve tension on the achilles. It seemed to work, and was focused on landing the great toe pointed forward. Had a lot of mid back clicking on the return trip. Seemed nothing would affect it, but after coordinating several spinal efforts within my breathing cycle it seemed to go away. Thre trip up the hill on the roughest pavement was ... super rough. More blistering. Not too bad, but not the improvement I was hoping for.